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Sat 28th Jan 2023 at 10:30am by tipsku

Run > Race
  • Time
    44:38
  • Miles
    6.16
  • Min/mi
    7:15
  • Pacing
    95.8%
  • WAVA
    66.78
  • Stride(cm)
    119
  • Cals
    464
  • Cadence
    187
  • BPM
    169
  • %MHR
    91.7
  • B/mi
    1223
  • Asc(m)
    30
  • Surface
    Road

Notes & Comments

10k race, first of Stadtrangliste series
Unexpectedly good performance. I thought I could do about 47 minutes in these conditions and with the training I had done so it was a total surprise to see a 4:22 as my first km split and it felt pretty comfortable. So I decided to hang on to about 4:30 pace and see how far I would get with it, if the lungs and legs would hold. I battled another lady early on and pulled away from her in the third lap. She tried to make a comeback in the final lap but I just kept her at bay - earned me 6th overall and 2nd in my category. Very happy with this, I didn't expect to be able to keep going for 10 km when the fastest runs I had done recently were tempo runs just under 5:00 pace. Looking good for the next races in March.

Split Summary
===
1) 0.62m - 4:22(7:02/m) 159/167bpm [1119b/mi] 43cal
2) 0.62m - 4:28(7:11/m) 167/170bpm [1198b/mi] 46cal
3) 0.62m - 4:31(7:16/m) 170/173bpm [1235b/mi] 47cal
4) 0.62m - 4:28(7:11/m) 171/175bpm [1230b/mi] 47cal
5) 0.62m - 4:28(7:12/m) 171/175bpm [1231b/mi] 47cal
6) 0.62m - 4:34(7:21/m) 170/174bpm [1250b/mi] 48cal
7) 0.62m - 4:34(7:21/m) 170/173bpm [1250b/mi] 48cal
8) 0.62m - 4:35(7:23/m) 170/172bpm [1256b/mi] 48cal
9) 0.62m - 4:30(7:15/m) 170/172bpm [1231b/mi] 47cal
10) 0.57m - 4:07(7:16/m) 170/173bpm [1234b/mi] 43cal
4:22 4:28 4:31 4:28 4:28 4:34 4:34 4:35 4:30 4:07
Velociraptor
Very well raced :) That must be over 70% WAVA for the actual race distance.
tipsku
Thank you 😊 it was a nice surprise to be able to run that fast despite the cold. I haven't done anything like that in training since early December when I did 600s at about 7:05-7:15 pace. HR is surprisingly low for the pace, too. I would have expected well over 170. And yes, it's a 70.44 WAVA, yay! Looking good for the next couple of races in March.
Bowman 🇸🇪
Wow, easily under 50min, well done!
Eater of hills
Super splits. Brilliant!
Dvorak
Very well run, especially so early in the year.
tipsku
Thank you all. It seems that marathon training also helps you to get faster in shorter races. For me, an early sub 45 10k means that I'll have a shot at a 3:30 marathon later.

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Multigraph

  • Pace
  • Elev
  • Cadence
  • Stride
  • HR
  • B/mi
Multi Graph Loading...
mi ( to ) | /mi | bpm | spm

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.25 1:46 1:46 7:03 151 98-165 1065 193 178-216 2/2
0.50 3:31 1:46 7:02 163 156-166 1148 190 184-202 4/1
0.75 5:15 1:43 6:53 165 162-167 1135 191 186-204 4/2
1.00 7:03 1:49 7:16 167 164-169 1212 189 184-192 3/2
1.25 8:52 1:49 7:14 168 166-170 1217 188 186-192 2/3
1.50 10:41 1:49 7:16 169 166-173 1227 186 180-196 4/3
1.75 12:28 1:47 7:08 170 165-172 1212 186 182-200 5/6
2.00 14:18 1:50 7:20 170 168-172 1246 187 182-194 4/2
2.25 16:08 1:50 7:19 171 169-173 1250 187 182-194 2/4
2.50 17:54 1:47 7:08 171 169-175 1219 188 170-192 4/2
2.75 19:42 1:47 7:10 172 169-175 1232 189 186-196 5/8
3.00 21:30 1:48 7:11 171 169-173 1227 187 182-192 5/2
3.25 23:21 1:51 7:26 171 169-173 1270 187 184-200 3/4
3.50 25:10 1:49 7:14 170 168-173 1231 187 184-192 3/3
3.75 27:00 1:51 7:23 171 169-174 1263 185 182-188 5/5
4.00 28:51 1:50 7:20 170 168-171 1248 185 180-194 3/3
4.25 30:41 1:50 7:22 170 167-173 1252 186 184-190 2/3
4.50 32:31 1:50 7:21 170 168-171 1251 186 174-192 5/4
4.75 34:22 1:50 7:22 170 168-172 1252 184 182-192 3/3
5.00 36:13 1:51 7:24 170 168-171 1258 185 180-190 4/2
5.25 38:04 1:51 7:25 169 167-171 1252 186 182-192 3/4
5.50 39:49 1:45 7:01 170 168-172 1192 188 184-192 6/4
5.75 41:39 1:50 7:19 170 169-172 1244 186 184-188 3/3
6.00 43:30 1:51 7:26 170 168-173 1262 185 180-200 5/5
6.16 44:38 1:08 7:02 170 168-172 1196 186 180-194 3/3

Further Analysis

  • Pace Distribution

    Edit colour bands

  • Heart Rate Distribution

    169 avge / 175 max Delete HR Trace

  • Cadence Distribution

    187 avge / 216 max Stride Length: 119cm

  • Run/Walk Breakdown

     
    % Cad Mi Time Min/mi
    Run 99.9 186 6.2 44:36 7:14
    Still 0.1 - - 2 -

  • Benchmarks

     
    Distance Time Mins/mi WAVA Fastest
    400m 1:41 6:45 52.66% More
    800m 3:26 6:54 57.17% More
    1km 4:17 6:54 59.57% More
    Mile 6:59 6:59 62.25% More
    5k 22:13 7:09 66.40% More
    5 miles 36:08 7:14 66.61% More

  • Predictions

     
    Dist Time Per Mile WAVA
    1M 6:30 6:30 66.91
    5km 21:36 6:57 68.28
    5M 35:47 7:09 67.27
    10km 45:03 7:15 66.77
    10M 1:14:36 7:28 66.28
    Half 1:39:19 7:35 65.76
    20M 2:35:31 7:47 65.59
    Mara 3:27:04 7:54 65.12

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